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Study The way to Do Triangle Pose (Trikonasana)

Triangle Pose is a standard standing yoga posture that’s nice for each newbies and the skilled yogi. Triangle Pose (aka Trikonasana) combines a deep aspect bend with a chest opener, and also you’ll really feel a way of each size and power whereas on this pose.

It is perhaps apparent, however the form of this yoga pose resembles a triangle and is what the pose is known as after.

You’ll discover this yoga pose in most types of yoga follow, aside from Yin and Restorative. It’s typically practiced along side Warrior Poses and is a part of the Moon Salutation sequence and the Ashtanga Major Standing Collection.

Correct alignment generally is a bit tough on this yoga pose, notably for newbies. Learn on to study all the small print to soundly follow this pose.


Pose at a Look

Sanskrit Title: Trikonasana, or Utthita Trikonasana
Pronunciation: tree-ko-na-sana
Targets the Physique: Full physique posture that each opens and tones the physique whereas bettering stability
Muscle Teams Concerned: Shoulders, Backbone, Chest, Arms, Hip Flexors, Glutes, Groin, Hamstrings, Core
Nuances: Angle of the hips, holding a lengthened and aligned backbone

Right here’s The way to Entry Triangle Pose:

  • Begin in Mountain Pose (Tadasana) going through the entrance finish of your mat
  • Leaving your proper foot going through the entrance of the mat take a big step again together with your left foot
  • Place your left foot on the mat so your toes level in the direction of the aspect of the mat, at roughly a forty five diploma angle out of your entrance foot
  • Conventional alignment has the heel of the entrance foot consistent with the arch of the again foot
  • Rotate each hips open to the aspect of the mat
  • Carry your arms out to shoulder top making a “T” form
  • Interact your core muscular tissues and lengthen your decrease again to discover a impartial pelvis
  • Shift your left hip in the direction of the again of your mat when you drop your proper hip barely
  • Your hips ought to finish at an angle together with your left hip larger than your proper
  • Carry by way of your proper thigh to “plug” your struggle femur securely into the hip socket
  • Gaze ahead over your entrance hand
  • Attain ahead to elongate your backbone, then hinge down reaching your proper hand to both your proper shin or the bottom
  • If resting your proper hand in your shin, watch out to not place an excessive amount of strain there which might trigger you to hyperextend although the knee
  • Carry up by way of your left shoulder to increase the opening of your chest
  • Preserving your head consistent with your backbone deliver your gaze up to take a look at your left thumb
  • Your arms ought to be in an extended line perpendicular to the ground
  • Lengthen by way of each side of your physique to keep up extension by way of the backbone
  • Interact your core muscular tissues to keep up stability within the pose
  • Activate the left leg glutes together with the fitting leg psoas muscle to stabilize the pelvis
  • Press down by way of each toes, whereas lifting up by way of the arch and knee caps


Able to Apply? Test Out Triangle Pose (And Extra Poses) Within the Studying Yoga Video Collection

Learning Yoga

Yoga Class

With Ashton August & Alec Vishal Rouben

You’ll want to try the Studying Yoga collection, a complete workshop-style program that breaks down over 30 of the commonest, foundational yoga poses on YA Courses. Get began with this standing posture, Triangle Pose and Reverse Triangle Pose.

Triangle Pose Advantages and Vital Particulars to Know

Triangle Pose is a strong asana. It strengthens the decrease physique together with the ankles, knees, legs, decrease again and core. The hamstrings, groin, higher and aspect abdominals, shoulders, chest, and again all obtain an energetic and highly effective stretch. The rotation of the chest on this pose opens the lungs and promotes full and rhythmic respiration.

You’ll really feel a way of each size and power whereas in Trikonasana.

Holding a posture with such an expansive stance challenges and builds each physique consciousness and stability. Moreover, the motion and strengthening the decrease again could assist to scale back types of again ache by growing circulation on this space. Many practitioners additionally discover this yoga pose can present a little bit of reduction for menstrual cramps.



Triangle Pose is taken into account protected for many yogi’s, even throughout being pregnant. If you’re pregnant, you could wish to use a wall that can assist you discover stability or use a chair to position your backside arm on to maintain from bending to date ahead.

Want tips about follow prenatal yoga? Comply with These 5 Vital Ideas for Training Prenatal Yoga

Trikonasana isn’t really useful in case you have a spinal damage reminiscent of a herniated disc, neck damage, hamstring tear, or are experiencing any form of groin damage or ache.

The way to Modify Triangle Pose:

There are a lot of methods to switch this yoga pose to make it extra accessible. Strive any of those to assist as you study this pose:

  • Shorten or widen your stance as wanted to assist stabilize
  • Maintain your gaze down in the direction of the entrance huge toe to assist with stability or to alleviate neck ache
  • Place the heel of your again foot towards a wall and press gently into the wall to offer help
  • Place your backside hand on a number of stacked yoga blocks and press into the hand to assist with stability


Trikonasana Variations:

There are a number of frequent variations to Triangle pose. Yogis discover a bit extra chest opening and stability by putting their proper hand on the bottom outdoors of their proper foot as a substitute of in entrance. In Ashtanga follow you lasso your huge toe together with your first two fingers after which gently raise up utilizing the toe as leverage to floor you.

One other frequent variation, notably in Vinyasa and Hatha fashion lessons is Reverse Triangle Pose. To maneuver into Reverse Triangle Pose (Viparita Trikonasana):

  • Go away the spacing of your legs as they’re in Triangle Pose
  • Isometrically interact the interior thighs to assist together with your stability as you raise your torso as much as standing
  • Flip your entrance palm as much as the sky
  • Lean again over your left leg
  • Slide your left arm down the skin of your again leg, or wrap it behind your decrease again discovering a half-bind
  • Attain your proper arm up overhead
  • Gaze up in the direction of your proper hand
  • Maintain your backbone aligned over your again leg, not leaning ahead of backwards off axis
  • Lengthen by way of each side of your physique as you attain in the direction of the again


Remaining Info and Tricks to Be Conscious of:

Triangle Pose is a standard pose to seek out hyperextension by way of the knees, notably within the entrance leg. Though you need each legs to be straight on this pose, you may preserve a small micro-bend within the knees to assist preserve them protected. Consider holding your legs 99% straight if you end up hyperextending.

Wish to strengthen your knees to assist stop hyperextension and damage? Strive these 10 Yoga Poses to Strengthen Your Knees and Forestall Harm

Don’t fear about with the ability to contact the ground on this yoga pose together with your backside hand. Which will or could not include time. You don’t wish to sacrifice holding your backbone straight simply so you may attain the ground. Preserve further size by way of the aspect physique as you bend over to keep up your aligned backbone and use props as talked about above for help.

With follow and constant work on alignment and opening, this pose feels great and may simply change into a favourite. It’s not unusual to listen to a sigh of contentment on this pose whereas in a yoga class, notably after an extended maintain in a bent knee posture reminiscent of Warrior 2 Pose.

Trikonasana is a yoga pose that you’ll come again to time and again even after years of yoga follow. Spend time attending to know this yoga pose, and your yoga follow will flourish.

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